workout of the day
10.25.2022
WOD
"English Bulldog"
For Time
5-4-3-2-1
deadlifts
70-75-80-85-90% of your max
1-5 reps choice gymnastics
09.24.2020
WOD
"Light Bright"
3 rounds
20 Overhead walking lunges with plate 25/15# - 10/side
5 squat snatch 135/95 115/85 95/65
20/15 cals bike or 500m row or run 500m (our 400m plus to the fence and back)
Rest 2:00
08.04.2020
WOD
"Skill Work"
20:00 EMOM
min 1- snatch grip deadlift x 5-7 reps @3030
min 2- bar muscle up or c2b pull ups or pull ups x 3-8 reps
min 3- DB walking lunges x 50 feet 50/35 35/20
min 4- v-ups x 15-20 reps sub tuck ups
07.16.2020
WOD
"Chip"
For Time2 rounds
50 wall balls 20/14
40 KB swings 53/35 or a DB swing
30 sit ups
20 power snatch 115/75 95/65 75/55 or alternating DB snatch- 10 each side
10 HSPU- sub box piked HSPU or hand release push ups
06.17.2020
WOD
"Grindstone"
15:00 AMRAP
15 hang power snatch 95/65 75/55 - at home alternating DB snatch x 8 each side
60 DUs or 120 singles
15 overhead squats 95/65 75/55 -at home DB OHS x 8 each side
30/21 cal row or 25/18 cal bike -at home 30 skaters